When you are ready, create your own personalized Quit Plan.


Mark Your Quit Date on Your Calendar

Choosing a quit day a couple of weeks in advance gives you time to prepare for it.

Choose a Quit Method (or Methods)


Medications That Can Help

If you are going to use NRT(gum, patches, lozenges, inhaler), make sure you have it ready to go on quit day. Visit your local pharmacy and ask about a free supply through theBC Smoking Cessation Program.

If you are going to take prescription medications, visit your doctor at least 2 weeks before your quit date to ensure the medications have time to kick in. Read more about medications.

Prepare for Triggers, Cravings, and Withdrawal


Gather your supplies

Supplies to help you cope with cravings, and keep your hands busy.

Healthy snacks  help beat cravings, satisfy increased appetite and keep you distracted:

  • Sunflower seeds
  • Fresh veggies
  • Popcorn
  • Pretzels
  • Herbal teas
  • Mints
  • Cinnamon sticks (to keep your mouth busy)
  • Water bottle

Games and gadgets help keep your hands busy and mind distracted:

  • Stress ball
  • Rubik’s cube
  • Games on phone
  • Hobby supplies (knitting, painting)
  • Puzzles
  • Cards

Tell your friends and family

Quitting is easier when you have friends and family on your side. The more people in your corner, the greater your chances of quitting.  Here are some tips for seeking support:

  • Let everyone know why you are quitting and when
  • Ask those that smoke to not smoke around you or offer you a cigarette (even if you ask)
  • Let them know you might be a bit grumpy or out of sorts for a while and to be patient
  • Ask them to organize activities where smoking is not an option
  • Ask someone to be your backup when attending events that might cause major cravings

Prepare your surroundings

Clean your space and get rid of your cigarettes, lighters, vapes, pods, and anything else that reminds you of smoking/vaping. You will feel ready to make a fresh start and will not be tempted by lingering products.

  • If you smoke or use tobacco, visit your dentist to clean your teeth and get rid of tobacco residue 
  • and furniture to remove the stains and odour of smoke

Know where to find extra support

Quitting is tough, but we are here to support you! Get in touch with the QuitNow community for a little extra support while preparing for quit day.